Creatine is one of the most widely researched and popular sports supplements on the market. Athletes, bodybuilders, and fitness enthusiasts have used it for decades to enhance performance and promote muscle growth. However, as it has grown in popularity, so have the misconceptions and myths. In this blog post, we’ll debunk some of the most common creatine myths and provide accurate information based on scientific evidence.
Myth 1 – Creatine is a steroid:
Creatine is often mistakenly associated with anabolic steroids because of its reputation for improving athletic performance and promoting muscle growth. But creatine is radically different in its composition, structure, health risks, and potential side effects.
Creatine is a naturally occurring compound found in small amounts in meat and fish and is also created by the body. It is a combination of three amino acids: glycine, arginine, and methionine. Steroids, on the other hand, are synthetic substances that mimic the effects of the hormone testosterone. They are typically used to increase muscle mass, improve athletic performance, and alter hormone levels in the body, but they can also pose serious health risks.
Creatine increases the body’s stores of creatine phosphate, a molecule involved in quick energy production during high-intensity exercise. By replenishing ATP (adenosine triphosphate) stores in muscles, creatine allows for better energy availability, improving strength, power, and performance.
Creatine has been extensively researched and is safe for healthy individuals, with minimal reported side effects when used as directed. Burn Boot Camp always recommends consulting with a healthcare professional or a qualified sports nutritionist before starting any supplement to ensure it aligns with your needs and goals.*
Myth 2 – Creatine is only beneficial for strength athletes:
Creatine’s benefits extend far beyond the world of bodybuilders, making it a worthwhile supplement for anyone pursuing fitness goals.
Endurance athletes, such as runners, cyclists, and swimmers, can also take advantage of creatine supplementation. While creatine is often associated with short bursts of high-intensity exercise, research suggests it can also enhance endurance performance. Creatine has been found to increase time to exhaustion, improve sprint ability, and enhance overall endurance. By providing an extra energy reserve during intense exercise, creatine can help endurance athletes push through fatigue, maintain pace, and potentially improve their overall performance.
Those participating in recreational sports or high-intensity interval training (HIIT) workouts like Burn Boot Camp can benefit from creatine’s improved power output, ability to delay fatigue, and enhanced recovery between intervals. This helps Members maximize their performance during Camp and achieve their fitness goals more effectively.
Older adults can also derive benefits from creatine supplementation. Aging is associated with a natural decline in muscle mass, strength, and power. Creatine, combined with resistance training, is particularly effective in older adults by promoting muscle growth, enhancing strength, and improving functional capacity. It can help counteract age-related muscle loss, improving quality of life and overall physical well-being.
Creatine is essential for Members aiming to improve body composition. By supporting increased lean muscle mass, creatine can potentially improve metabolism and contribute to a more efficient fat-burning process. This, combined with Camps and a well-balanced diet, can help Members to achieve a leaner physique and improved body composition.
Myth 3: Creatine causes bloating and weight gain:
While some individuals may experience a slight increase in body weight when they first start taking creatine, this is primarily due to temporary water retention within the muscles rather than fat gain or bloating. The additional water stored in the muscles is a because of creatine’s ability to enhance intracellular hydration, which means more energy production and better muscle function during intense exercise. Any initial water weight gain tends to level off as the body adjusts to creatine and does not typically lead to a puffy or bloated appearance.
In terms of long-term weight gain, creatine does not directly contribute to significant increases in body fat. Creatine contains no significant calories that can directly lead to weight gain. Any potential weight gain associated with creatine supplementation is primarily attributed to increased lean muscle mass rather than fat accumulation. With regular exercise and a well-balanced diet, creatine can support lean muscle growth, contributing to a more toned and sculpted physique.
Myth 4: Creatine should only be cycled or used intermittently:
Research suggests that maintaining elevated creatine levels in the body may provide additional benefits. Creatine can be part of a long-term supplement regimen without adverse effects. However, as with any dietary supplement, it’s always a good idea to consult a healthcare professional before starting or stopping any supplement routine.
Unlike some other supplements or hormones, there is no evidence to suggest that the body develops a tolerance to creatine over time. Therefore, cycling or taking breaks from creatine supplementation is unnecessary to maintain effectiveness. Consistent supplementation and regular exercise can lead to cumulative benefits, as creatine continues to support energy production and muscle function during workouts.
In short, creatine is a safe and effective supplement when used as directed. By dispelling these common myths, we hope to provide accurate information so you can make the right decisions about your supplement goals.
*If pregnant, nursing, or planning to become pregnant, consult your physician before using creatine.
